0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-31:00 Strength

31:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Single KB Bottoms up press (5 each arm)

3 Negative Pull-ups or Ring Rows

Upper Body Strength:

20-minute time block:

Work to 1-rep max on Push Press

5x4 Strict Pull-ups

Workout:

*Repeat from 10/17/23

AMRAP 9:

10 Hang Power Cleans @115/75

10 Front Squats

40 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*how long can you stay unbroken on HPC into Front Squats? If you are going to break before the front squats make sure you stop at least at rep 9 so you don’t do an extra clean before front squats

Beginner: 75/55, 80 Line Hops

Scaled: 95/65, 80 Single Unders